Transcript Nutrition Chapter 4 - Olympic High School

Nutrition
Chapter 5
Olympic Sports Medicine
Nutrition
Vocabulary
 Amino acids
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Anemia
Anorexia nervosa
Bulimia
Carbohydrates
Digestive enzymes
Electrolytes
Fats
Fiber
Glycogens
Ketones
Lactovegetarians
Lipids
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Nutrition Vocabulary
Mineral salt
Monounsaturated fats
Nyctalopia
Osteoporosis
Ovolactovegetarians
Polyunsaturated fats
Protein
Saturated fats
Semivegetarians
Starch
Trace elements
Vitamins
Vegans
Nutritional Considerations
Science of substances found in food that are
essential to life
Nutrients
Roles
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Carbohydrates
 Protein
 Fat
 Vitamins
 Minerals
 Water
Growth, repair &
tissue maintenance
 Regulation of body
processes
 Production of
energy
Nutrition Chapter 4
 Carbohydrate
 most efficient, should intake 55-60 percent
of total diet
 Sugars
– Simple (sugars) and complex (starch and fiber)
– Monosaccharides
 single sugars (fruits, syrup and honey)
 Glucose
– Disaccharides
 2 sugars combined (milk sugar, table sugar)
– Should account for <15% of caloric intake
Nutrition Chapter 4
 Carbohydrate
 Starches
– Complex CHO
– Long chain glucose units
– Rice, potatoes, breads
– Body cannot use starch directly
 Broken down in simple sugars
 Unused starches and sugars are stored as glycogen
to be used by the body later
 Inadequate CHO intake results in protein utilization
for energy
 Fats- most concentrated
 Essential for normal growth and development
 saturated- from animal sources
 monounsaturated/polyunsaturated fats= liquid
form from plants
 Protein-needed for growth, maintenance, repair
 to make enzymes, many hormones and antibodies
to fight infection.
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Amino acids
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Should encompass 12-15% of daily caloric intake
Amino Acids
– Basic units that compose protein
– 20 amino acids compose the majority of body
protein
– Most can be produced by the body while others
(essential) must be consumed
– Animal products contain all essential amino
acids
– Incomplete sources (i.e. plants sources) do not
contain all essential amino acids
Vitamins- Fat Soluble
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A- maintains skin/cells that line the body,
bone/tooth development, vision in dim light
– liver, milk,deep green/yellow fruits/veggies
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night blindness, dry skin, growth failure
D- normal bone growth and development
– sunlight, dairy products, eggs/fish
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Rickets
E- protects cell membranes
– vegetable oils
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breakage of RBC leading to anemia
K- production of blood clotting substances
– green leafy vegetables
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increased bleeding time
Vitaminswater soluble
 Thiamin- needed for the release of energy from CHO, fats,
proteins
– cereal products, pork, peas
 lack of energy, nerve problems
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Riboflavin- energy from CHO, fats, proteins
– milk, liver, fruits.veg., breads/cereals
 dry skin, cracked lips
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Niacin- same as Riboflavin
– liver, meat, poultry, peanut butter
 skin problems, diarrhea, mental depression
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B6 - metabolism of protein, production of hemoglobin
– white meats, whole grains, liver, bananas
 poor growth, anemia
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B12- production of genetic material, maintains CNS
– foods of animal origin
 neurological problems, anemia
Vitamins-water soluble
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Folic acid- production of genetic material
– wheat germ, liver
 anemia
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C- maintain connective tissue, tooth/bone formation
– fruits.veg.
 Scurvy
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Pantothenic acid, Biotin-energy from CHO,fats,
proteins
Minerals
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Calcium- bone/tooth formation, blood
clotting, muscle contraction
– dairy products
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osteoporosis
Phosophorus-skeletal development
– meats/dairy products
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Sodium/potassium- maintenance of fluid
balance, nerve conduction
– salt
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Iron-formation of hemoglobin, carries oxygen
– liver, red meats, enriched breads/cereals
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iron deficiency anemia
Magnesium (energy supplying reactions)
Minerals
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Copper- same as iron, liver, nuts, shellfish
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anemia
Zinc- normal growth and development
– seafood and meats
 skin problems and delayed normal growth
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Iodine- production of the hormone thyroxin
– iodized salt
 mental and growth retardation
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Fluorine- strengthens bones and teeth
– fluoridated water
 teeth are less resistant to decay
Water
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Most essential of all nutrients
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60% of the body weight
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for energy production and
normal digestion of other
nutrients
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temperature control
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min. of 2.5 liters of water/day
Pre-game Meal
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What you eat several days before competition is more
important than 3 hrs before the game.
1. Large amounts of CHO.
2. Types of food that is easily digested to decrease injury to
abdomen. CHO are best.
3. Foods should not cause gastrointestinal irritation.
Carbonated drinks and gum should be avoided= gas.
4. Water intake increased. Avoid coffee, whole milk, tea.
5. Eat 3-4 hours before competition.
6. Athlete should feel satisfied after eatingpsychological reasons.
Body Composition
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Avg. Body fat percentage
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Men= 12-15% college 8-12% athletes
Women= 20-25% college 10-18% endurance athletes
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Techniques of body composition
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Hydrostatic weighing
 Skinfold
 Electrical impedance
Weight Loss/gain
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Weight loss.
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Diet alone: successful only 2% of the time.
– 35-45% of weight loss is by lean tissue.
– Minimum caloric intake for female 1000-1200 and
males 1200-1400 calories/day.
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Exercise: involves 80-90% loss of fat tissue.
– Almost as difficult to lose weight as in diet alone.
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Diet and exercise combo: most efficient.
– A moderate caloric restriction combined with moderate
increase in caloric expenditure.
– Lose 1.5-2 lbs per week.
– The long haul approach is most efficient and longer
lasting.
Weight Gain
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Goal is to gain lean tissue.
Muscle mass increased by muscle work combined
with increase in dietary intake.
Rate of gain is 1-2 lbs per week.
1 lb of fat = 3500 calories.
1 lb of lean body tissue= 2500 calories= less fat
more protein and water.
Add 500-1000 calories a day will give added boost
for energy in a weight training program.
Assessing Caloric Balance
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Calories/gram
 Fat= 9 cal/g
 CHO= 4 cal/g
 Protein= 4 cal/g
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3500 cal/lb of fat
 Caloric balance =
#Of calories consumed –
# Of calories expended
 Calories may be expended
by:
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Basal metabolism
Work
Excretion